Bodybuilding Workouts For Beginners

After following strict diets, spending some additional time in the gym and trying to redefine the physique, if you feel that you have not met your targets then it is time for some changes in your approach. Reconsidering your approach will not only provide a stimulus to your efforts but will also lead you to success in a shorter time period.

Do not consider your past efforts as waste. If you have already decided to redefine a lean and muscular physique for yourself irrespective of any hardships, learn from your past experiences.

Bodybuilding Workouts For Beginners

In this post, you will get a 9-month complete bodybuilding workout program for beginners along with a nutrition guide.

Proper Bodybuilding Workout for Beginners


For gaining muscle mass, you need to consume protein of 1.5 grams per pound of your body weight and carbohydrates of 1.5 grams per pound of body mass. If you want to burn fats, carbohydrate intake must be around 0.5 grams per pound of body weight and not body mass. You should get into the habit of having 5 to 7 meals per day, concentrating strongly on the meals before and after training.

Week 1 – Week 12

As a beginner it is always recommended to perform full body workout and if you are employing the resistance training to build your muscles, workout 3 times a week. Performing exercises with free weights, you must always focus on compound exercises as their range of effectiveness is far wider than the isolation exercises for particular muscle groups.

bodybuilding exercises for a beginner

You can perform bench press, military press, back squats, barbell row, triceps extensions and deadlifts on Monday, leg press, pull ups, hanging leg raises, cable fly, biceps curls and calf raises on Wednesday and deadlifts, decline bench press, lat pull downs, crunches and dumbbell lateral raises on Friday. 3 sets of 8 repetitions is enough to fatigue your target muscles and if you feel that you can easily perform the 8 reps in their proper form then you can add more weights and move to a new level.

Week 13 – Week 24

On the 13th week split the entire routine into upper and lower body workouts. Visit your fitness centre 3 days per week, focus on the upper body on the first day and lower body on the next day. Continue this rotation for 3 months.

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The upper body exercises include incline, flat and decline bench press, dumbbell shoulder press, pull ups, close grip bench press, barbell rows, dumbbell side lateral raises and biceps curls. The lower body exercises include front, back and overhead squat, deadlift, leg press, hamstring curl, hanging leg raise, calf raise and crunches.

Week 25 – Week 36

After 6 six months of training you should be able to train without straining your muscles or inviting any injuries. Fine tune your muscular details by splitting the routine according to muscle groups and body parts.

Set quads and claves exercises on Monday, chest and biceps on Tuesday, hamstrings and shoulders on Thursday and back and triceps on Saturday. Set Sunday, Wednesday and Friday as rest days. Weight training at intermediate or advanced level also requires adequate rest for muscle growth.

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